Friday 5th January 2018

Competitive Athlete

1 x 1000m jog, 1min rest,
2 x 500m, 1min rest between efforts,

1 x 800m jog, 1min rest,
2 x 400m, 1min rest between efforts,

1 x 600m jog, 1min rest,
2 x 300m, 1min rest between efforts,

1 x 400m jog, 1min rest,
2 x 200m, 1min rest between efforts.
Total: 5600m

Competitive Athlete
1 x 1000m jog, 1min rest,
2 x 500m, 1min rest between efforts,

1 x 800m jog, 1min rest,
2 x 400m, 1min rest between efforts,

1 x 600m jog, 1min rest,
2 x 300m, 1min rest between efforts,

1 x 400m jog, 1min rest,
2 x 200m, 1min rest between efforts.
Total: 5600m

Recreational Athlete
1 x 800m jog, 1min rest,
2 x 400m, 1min rest between efforts,

1 x 600m jog, 1min rest,
2 x 300m, 1min rest between efforts,

1 x 400m jog, 1min rest,
2 x 200m, 1min rest between efforts,

1 x 200m jog, 1min rest,
2 x 100m, 1min rest between efforts.
Total: 4000m

Workout Detail: The jog pace is programmed to be at an “active recovery” or "conversational" pace. The remaining intervals are intended to be fast and consistently paced from distance to distance. Remember…the intensity for these intervals must be fast. Helpful hint on “fast” is equal to or slightly slower (1sec/100m) than your 1 mile PR pace.

Workout Focus: Force recovery during the active jog recovery.